Mindfulness-Based Cognitive Therapy (MBCT) is a powerful therapeutic approach that combines the principles of cognitive therapy with mindfulness strategies, such as meditation, body scan exercises, mindful movement like yoga, breathing exercises, gratitude journaling, Emotional Freedom Techniques (EFT), also known as tapping, and more. Developed to help people who suffer from depression and chronic unhappiness, MBCT aims to interrupt the patterns of negative thinking that can lead to a relapse. The therapy can also help to fight off a challenging mental state before it takes hold.

MBCT helps individuals become more aware of their thoughts and feelings, and this heightened awareness allows them to recognize and break the cycle of negative thoughts before they escalate into a depressive episode.

Studies have shown that MBCT can significantly reduce the risk of relapse in individuals with recurrent depression. Research indicates that participants in MBCT programs are 50% less likely to experience a depressive relapse compared to those who receive standard care.

Whether you live in Massachusetts or Rhode Island, The Psyched Group has therapists who specialize in MBCT and are available to help via virtual or in-person sessions.

Examples of MBCT Practices

Meditation: I like to say, “Meditation is the new medicine.” Regular meditation helps cultivate a state of mindfulness, allowing us to observe our thoughts and feelings without judgment. Meditation is difficult for many because of our busy schedules. It’s not easy to stop, quiet ourselves, and mediate amidst the noise. In fact, for 20 years, I failed at it. However, I eventually learned that you do not have to meditate for an hour to reap the benefits. Start slowly. Take a few minutes to meditate on what you are thankful for on this particular day. Practice a few minutes when you can. That practice will grow. The more I practiced meditation, the better my life became. If you want to learn more about my meditation practice and how it's helped me, you can read more here.

Body Scan Exercises: This practice involves focusing attention on different parts of the body, promoting relaxation and awareness. You pay close attention to different parts of your body, typically starting from the feet and moving up to the head. Try what feels best for you. For a starting point, here are some steps:

1) Find a comfortable position and lie down or sit comfortably with your eyes closed. 2) Focus on your breath: take a few deep breaths to center yourself. 3) Scan each body part: begin with your toes, noticing any sensations, tension, or relaxation. Gradually move your focus up through your legs, torso, arms, and head. 4) Acknowledge any sensations as you focus on each body part, without judgment. If your mind wanders, gently bring it back to the body part you are focusing on. 5) Finish by taking a few more deep breaths and becoming aware of your whole body.

Mindful Movement: Activities like yoga or walking meditation help integrate mindfulness into physical movement. Movement practices like yoga have many physiological benefits that translate to our mental state. Regular yoga can lower cortisol levels, reducing stress. It also increases the production of endorphins and other mood-enhancing chemicals and calms the nervous system. It also encourages present-moment awareness, helping to detach from negative thoughts, while also improving sleep, reducing fatigue, and enhancing overall physical well-being, contributing to better mental health. I love yoga. Try different styles, and see which one you like best.

Breathing Exercises: By focusing on slow, deep breaths, we can calm the nervous system, reduce anxiety, and improve overall mood. Controlled breathing increases oxygen flow to the brain, enhancing mental clarity as well as emotional stability. Incorporating breathing exercises into daily routines can provide a simple yet effective tool for managing symptoms of depression. Try this:

1) Sit or lie down in a quiet place.  2) Close your eyes and let your muscles relax. 3) Breathe in deeply through your nose for a count of four. 4) Gently hold your breath for a count of four. 5) Breathe out slowly through your mouth for a count of six. 6) Wait for a count of two before your next breath. Continue this cycle for 5-10 minutes, or if you only have 1-2 minutes, just do it!

Emotional Freedom Techniques (EFT): Also known as tapping, EFT is a therapeutic tool that combines elements of traditional Chinese acupressure and modern psychology. It involves tapping on specific meridian points on the body, primarily on the face and hands, while focusing on a particular issue or emotion. This process can help release emotional blockages and reduce physical and psychological stress, anxiety, and trauma.

Famous Advocates of MBCT

Several well-known figures have spoken out about their success with mindfulness-based therapies. British actress Emma Watson, famous for her role as Hermione Granger in the Harry Potter series, is a vocal advocate of mindfulness. Struggling with the pressures of fame and the fast pace of the entertainment industry, Watson has successfully utilized mindful-based strategies, including meditation and body scans, to find a sense of calm and manage her mental wellbeing.

Several others have spoken out about their positive and powerful experiences with meditation, including Lady Gaga, Ellen Degeneres, Kobe Bryant, Gisele Bündchen, Sting, Russell Brand, Steve Jobs, and many others.

What’s a Mindfulness-Based Cognitive Therapy session like?

A typical MBCT session involves a combination of mindfulness exercises and cognitive behavioral techniques. For instance, an individual might start with a guided meditation, followed by a discussion on how to apply mindfulness to daily life. The therapist may then introduce cognitive strategies to challenge and change unhelpful thought patterns.

Every therapist has their own style and approach. However, a typical session might look like this:

Guided Meditation: The session might begin with a 10-minute mindfulness meditation.

Discussion: The therapist and client might discuss recent experiences of mindfulness practice.

Cognitive Techniques: The therapist might introduce cognitive exercises to address negative thought patterns.

Homework: The client is generally given mindfulness practices to start incorporating into their daily routine.

Expert MBCT Therapists at The Psyched Group

Whether you live in Rhode Island or Massachusetts, The Psyched Group has therapists who are experts in MBCT. Our therapists are dedicated to helping you use mindfulness and cognitive therapy to prevent relapse and maintain mental health.

Experience the transformative power of Mindfulness-Based Cognitive Therapy and take a proactive step toward managing your mental health. For more information or to schedule an appointment, contact The Psyched Group today. To find a qualified Psyched therapist in Rhode Island or Massachusetts, click here.